Grillable Veggie Burger Patties – a meal-prep champion!
Not only are these easy-licious veggie burger patties a back-to-school meal-prep star, they are also grillable and can pair with any burger, bagel, and vegetable disks. Lunch, snacks, or outdoor parties, they’ve got you well covered!
As we roll into the last few weeks of summer holiday, garden parties, weekend brunches, lake/park BBQ are probably still packed on the agenda. It is now also good time to start transitioning into our back-to-work and back-to-school rhythms to avoid end-of-summer stress. This can be as simple as sneaking in some healthy bites in between dine-outs, occasionally meal-prepping for slow-pace office days, adding a light run or park workout before outdoor BBQ’s (or at least working the grill as hard as you can to burn off some extra calories :P)
Today we’ll be tackling that on all fronts! Made from some of the healthiest yet most widely-available vegetables and legumes, these veggie burger patties are loaded with plant-based protein, fibre, and nutrients. It is versatile enough to pair with any burger bun, bagel, or vegetable disks of your choice, to be served for lunch, or snack. They are also BBQ-friendly enough to help healthify your grill parties.
It is adapted and veganised from Donal Skehan’s Mega Beet Burger with flax-egg as binder, soy sauce and tomato puree for umami effect, rolled oats and sesame seeds for the extra crunch.
With only 4-5 key ingredients, a few spices, soy sauce, fresh herbs and about 30-40 minutes cooking, you’ll have 6 full-meal sized or 8 snack-sized burger patties that are ready to rock ‘n roll.
Give this a try and let me know if it is indeed a meal-prep champion!
Also, check out our tuna bagel/burger recipe for another healthy meal-prep inspiration
FYI, this is a simple veggie burger patty that is quick and suitable for home cooking or meal-prepping. For those fancying a gourmet vegan burger, we serve a variety of them on our lunch menu’s at Food2Fit Deli. This is a healthy ready meal subscription service in Amsterdam that brings you tasty and nutritious gourmet meals every day. Check out our website to find our how you can eat and live healthy without hassle.
- 1 can (~265gchickpeas drained, rinsed and dried
- 1 medium (~350-400gzucchini grated squeeze out moisture to retain approx. 250-300gr dry shreds
- 1 medium red beetroot
- 2 carrots ~150-165gr, shredded
- 1 tbsp grated ginger approx. 8gr thumb-sized piece
- 1.5 tbsp (~15gsesame seeds
- 100 gr rolled oats (jumbo oat flakes
- 12-15 ml oil for pan frying
- OPTIONAL some red onion cut into rings
- 2 shallots ~60gr
- 3 garlic cloves
- ½ tsp cayenne pepper
- 1 tbsp (~15mlow sodium soy sauce
- 2 tbsp tomato puree
- ½ tsp chilli flakes
- ½ tsp cumin
- ¼ tsp (~1gsalt
- ¼ tsp pepper
- 1 bunch of coriander
- 2 stalk green onions
Drain, rinse and dry chickpea from the can (See Note 1)
Wash and grate zucchini. Squeeze out the moisture with hand, kitchen towel, or with a potato ricer. This will avoid the mixture to be soggy
Peel and grate beetroot. Use glove and glass chop board if you have to prevent colour stains
Mince shallot and garlic
Roughly chop green onion and coriander
Heat 1 tbsp (approx. oil in a pan, on medium heat
Sautee onion for 2-3 mins until translucent
Add garlic, followed by tomato paste
Add carrot and beetroot.
Cook for about 2mins
Add shredded zucchini
Add half of the seasoning spices and 1 tbsp soy sauce
Cook for about 5 minutes until vegetables are soft and cooked
As beet and zucchini will produce moisture during cooking, you’d want to squeeze out the extra liquid with a colander
Transfer chickpeas to the food processor, followed by the remainder of the seasoning
Add the sautéed vegetable mixture, coriander and green onion
Pulse until chickpeas are broken down and well blended with the vegetables
Add rolled oats and sesame seeds
Pulse a few times until everything is incorporated into a coarse patty mixture
Add salt to taste if needed
Form into 4-6 round patties
(OPTIONAL) Press onto both sides of the patties some rings of red onion (See Note 2)
Heat some oil in a pan, on medium heat
If pan-fry: heat oil on medium heat and fry each side for about 2-3 mins
If bake: brush each side of the patties with some oil. Bake for 10-12 mins at 180C/375F
If grill: rush each side of the patties with some oil and grill for a few mins
(1) Save the chickpea liquid (aka aquafaba) from the can. Store in closed container in the fridge. This can be used as egg white substitute in baking and cooking.
(2) Adding the onion rings really elevates the flavour of veggie burgers as they caramelise during cooking and produce natural umami
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